Kettlebell Golf Circuit #1

C2JKFzvUUAE5IZ1

I recommend starting with a lighter bell, even if you are experienced.  Focus on form OVER sweat. What I mean is… don’t sacrifice form under any circumstance. If you can not properly perform a repetition, STOP. You can lower the weight or just stop until you perform this workout again.

I recommend you start out with the following kettlebell weights…

Men: 12kg (26 pounds)
Women: 8kg (17 pounds)

 

KETTLEBELL GOLF CIRCUIT

You will be performing each circuit a total of 2-minutes. Each exercise is to be done with a single hand (right or left) for 30 seconds total. Then proceed to the next exercise.

For example, you will do the Snatch with your right hand for 30 seconds. At the end of that time, you will switch to the figure-8 with a hold with your right hand for 30 seconds.

Once you are done with your right hand, you start with the left on the snatch… then on to the figure 8. The circuit will take you 2-minutes to complete… then rest 1-minute and perform again.

I’ve added some levels below based on your current condition level. I recommend that most of you start with level 1 if you have never used a kettlebell before or are not currently training consistently with a bell. Level 2 is really challenging and I GUARANTEE it’s going to smoke your core!

Level 1: 12 total minutes counting activity and rest periods.
Level 2: 26 total minutes counting activity and rest periods.

WARMUP

A1) Body Circles to the right x 1 minute
A2) Body Circles to the left x 1 minute

THE WORKOUT

B1) Snatch (right hand) x 30 seconds
B2) Figure-8 With a Hold (*start with right hand) x 30 seconds
B3) Snatch (left hand) x 30 seconds
B4) Figure-8 With a Hold (*start with left hand) x 30 seconds

Level 1: Rest 1-minute and repeat once more.
Level 2: Rest 1-minute per circuit and repeat 3 total times.

*NOTE: Figure 8’s are a fluid movement that move smoothly from the right hand to the left hand during the pass between the legs. This ensures a nice flow… almost like you are dancing with your kettlebell.

REST 2-MINUTES BEFORE CONTINUING.

C1) Circle Clean (right hand) x 30 Seconds
C2) Kettlebell Popup (right hand) x 30 Seconds
C1) Circle Clean (left hand) x 30 Seconds
C2) Kettlebell Popup (left hand) x 30 Seconds

Level 1: Rest 1-minute and repeat once more.
Level 2: Rest 1-minute per circuit and repeat 3 total times.

And I’m sure some of you won’t have any idea what the exercises above even are.. so here are some YouTube videos that will teach you proper form on all of these. I tried to find Michael for most of these, but some did not exist. So I found another kettlebell expert with good instruction on the form.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s